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Copyright 2012 | Peak Performance Sports | www.peaksports.

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Copyright 2012 by Peak Performance Sports, LLC.
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Copyright 2012 | Peak Performance Sports | www.peaksports.com 2
MosL every compeuuve aLhleLe experlences whaL l call posluve pregame [luers - Lhe
feellngs of exclLemenL prlor Lo compeuuon. Powever, many of Lhese aLhleLes experlence
more Lhan [usL [luers, Lhey have performance anxleLy - a slnklng feellng ln Lhe plL of Lhelr
sLomach. regame [luers are a naLural parL of sporLs, buL pregame performance anxleLy
wlll cause mosL aLhleLes Lo Lense up and noL perform up Lo Lhelr ablllLy.
regame [luers can cause you Lo lose sleep Lhe nlghL before compeuuon. ?ou mlghL noL
be able Lo eaL a regular meal Lhe mornlng of a game. 1he pre-compeuuon [luers may
make you feel llke you wanL Lo Lhrow up. 8uL for many aLhleLes, pregame [luers lnsull a
posluve ungllng of exclLemenL ln anuclpauon for compeuuon.
?ou acLually wanL Lo have posluve pregame [luers LhaL wlll help lnsull an opumal level of
menLal acuvauon, whlch can boosL focus. Powever, Loo llule or Loo much physlcal
acuvauon (or anxleLy) ls noL ldeal for ndlng a ow or peak performance. ?our ablllLy Lo
learn how Lo cope eecuvely wlLh pregame anxleLy ls crlucal Lo conslsLenL performance.
?our pregame menLal preparauon ls Lhe besL ume Lo manage your emouons and
LhoughLs abouL your upcomlng performance! LeL's dlscover lf you are commlmng one of
Lhe 10 deadly" mlsLakes durlng your pregame preparauon...
Copyright 2012 | Peak Performance Sports | www.peaksports.com 3
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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kLGAML MIS1AkL #1:
|ac|ng str|ct expectanons on your performance
uesplLe whaL oLhers have LaughL you abouL posluve expecLauons, malnLalnlng
hlgh, sLrlcL performance expecLauons can acLually llmlL your success. Cne
baseball plLcher l worked wlLh would Lhlnk, l musL Lhrow a no-hluer ln Lhe
game Loday," and unravel when someone goL a hlL o hlm. l Leach my
sLudenLs Lhe hazards of sLrlcL expecLauons and how Lo ldenufy sLrlcL
expecLauons. ?our goal ls Lo replace expecLauons wlLh manageable ob[ecuves.
!"# %& '()'*+,-&./ 0121+ #&34 )'45&42,.*'6 llrsL, you seL yourself up for a
success/fallure proposluon. ?ou elLher achleve your expecLauons or fall Lo
achleve Lhem. Second, lf you don'L achleve your predeLermlned expecLauons,
you Lend Lo quesuon your ablllLy LhaL day - elLher durlng or aer performance.
Lssenually, expecLauons seL you up for fallure before you even sLarL.
ln addluon, expecLauons are usually abouL resulLs such as obLalnlng a speclc
Copyright 2012 | Peak Performance Sports | www.peaksports.com 4
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
Replace
expectations
with small
manageable
objectives
You set
yourself
up for a
success/failure
proposition
score or achlevlng a personal sLausuc such as a bamng average. ALhleLes oen
[udge Lhelr game based on Lhese expecLauons. ln mosL cases, your
expecLauons equal pressure and pressure can Lurn lnLo pregame anxleLy.
kLGAML MIS1AkL #2:
Leav|ng se|f-conhdence to chance
Self-condence ls paramounL ln sporLs. lf you have a hlgh level of bellef ln your
ablllLy, you wlll noL become anxlous. Many aLhleLes who lack self-condence ln
Lhelr ablllLy leave Lhelr condence Lo chance. lf you only feel condenL when
you make a couple sLrong plays aL Lhe sLarL of Lhe game, your condence ls
prone Lo vary wldely.
Are you unsure how you wlll perform prlor Lo compeuuon? l Leach my
sLudenLs how Lo be proacuve wlLh Lhelr pregame condence. ?ou don'L wanL
your condence Lo be Lhrashed around by lmmedlaLe resulLs aL Lhe sLarL of Lhe
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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game. WhaL happens lf you sLarL Lhe compeuuon wlLh errors? ?ou wanL a
proacuve approach Lo condence - noL a reacuve approach.
kLGAML MIS1AkL #3:
Gemng d|stracted by the hoop|a of the game
1he hoopla or aLmosphere of playlng ln Lhe blg game such as a hlgh school
sLaLe champlonshlp, nCAA nauonal champlonshlps, or nauonal Lennls or [unlor
golf LournamenLs, for example, dlsLracLs aLhleLes durlng Lhe pregame rouune.
uo you feel addluonal pressure Lo perform well ln Lhe blg game when Lhe hype
leadlng up Lo Lhe blg game causes you sLress?
Why do you Lhlnk Lhe super bowl has Lwo weeks of hype aer Lhe conference
champlonshlps? 1he medla can [ump on all Lhe sLorles and expose every
nuggeL of lnformauon abouL Lhe players and coaches. lf you allow Lhe
pregame hoopla Lo dlsLracL you from your real mlsslon, you wlll noL be fully
prepared Lo compeLe.
Copyright 2012 | Peak Performance Sports | www.peaksports.com 6
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
kLGAML MIS1AkL #4:
Carry|ng ||fe's worr|es |nto sports
Some aLhleLes have Lrouble parklng" llfe evenLs or dally llfe hassles when
Lhey enLer compeuuon. WheLher Lhe lssue ls a Lerm paper or a dally hassle
such as paylng bllls, one goal of menLal preparauon ls your ablllLy Lo separaLe
your llfe from sporLs.
lf you Lake llfe's worrles lnLo compeuuon, you wlll be dlsLracLed and noL fully
focus on Lhe Lask. uo you have Lrouble separaung your roles ouLslde of sporLs
wlLh your role as an aLhleLe?
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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kLGAML MIS1AkL #S:
Cver-th|nk|ng your game before compennon
erfecuonlsLs ln lndlvldual sporLs, such as golf and Lennls, spend Loo much
ume ln a Lralnlng mlndseL [usL prlor Lo compeuuon. l use Lhe analogy of
crammlng for an upcomlng LesL. ?our besL opuon ls Lo sLudy every day lnsLead
of walung unul Lhe lasL momenL Lo cram all nlghL for Lhe LesL. ln sporLs, you
never wanL Lo cram durlng Lhe nal week before Lhe compeuuon.
?our goal ls Lo feel prepared when you compeLe - boLh physlcally and
menLally. Powever, you don'L wanL Lo panlc Lhe lasL Lwo days and sLarL Lo
rework your mechanlcs or Lechnlque Lo ensure you perform well.
Copyright 2012 | Peak Performance Sports | www.peaksports.com 8
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
Your goal is
to feel
prepared
both
PHYSICALLY
& MENTALLY
kLGAML MIS1AkL #6:
Worry|ng too much about resu|ts or outcomes
?our pregame worry, anxleLy, or Lenslon can come from several sources
dependlng on your personallLy. WhaL causes you Lo become anxlous or
sLressed ls dlerenL Lhan whaL anoLher aLhleLe experlences. l Lhlnk LhaL mosL
worry comes from focuslng Loo much on resulLs or more speclcally, Lhe
consequences of resulLs.
lor example, a golfer mlghL worry abouL shooung a hlgh score, buL Lhe real
anxleLy mlghL be dlrecLed aL Lhe fear of embarrassmenL or lemng a parenL
down. ?our worry abouL Lhe consequences of shooung a poor score ls Lhe
mosL sLressful parL. ?ou mlghL be Lhe mosL anxlous abouL whaL you Lhlnk
oLhers mlghL say or Lhlnk abouL you lf you don'L play well.
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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kLGAML MIS1AkL #7:
oor tacnca| p|ann|ng or |ack of a game p|an
?ou should never enLer compeuuon wlLhouL a game plan, race sLraLegy or
sLraLegy. ln Leam sporLs, mosL coaches glve you Lhe game plan. Cn Lhe oLher
hand, lndlvldual aLhleLes musL develop Lhelr own game plans and sLraLegles.
?ou wanL Lo have a game plan LhaL helps you play Lo your sLrengLhs and your
opponenL's weaknesses.
kLGAML MIS1AkL #8:
sych|ng yourse|f out before compennon
uo you compare yourself Lo your compeuLors before compeuuon? Some
aLhleLes l know place Loo much emphasls on Lhelr compeuLors' prowess, and
come Lo feel Lhey don'L sLack up" or deserve Lo wln. ?our condence can
qulckly go ln Lhe Lank when you make comparlsons Lo oLher aLhleLes who you
Copyright 2012 | Peak Performance Sports | www.peaksports.com 10
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
The mind is
a powerful
thing and
most people
dont use it
properly
~Mark Maguire
Lhlnk are beuer Lhan you. 8esldes, you can'L focus your besL lf you are
dlsLracLed by gawklng aL your compeuLors.
kLGAML MIS1AkL #9:
Worry|ng too much about what others th|nk
lor many aLhleLes, a masslve source of pregame worry abouL performance
comes from a need Lo have oLhers approve" of Lhelr performance. lf Lhls ls
you, you mlghL have Lhe need Lo be admlred, accepLed, respecLed, or llked by
oLher people. ?ou worry abouL performlng poorly because you Lhlnk lL may
lnuence whaL oLhers Lhlnk abouL you.
1hus, lf you crave approval from oLhers, you are more llkely Lo become
anxlous or are afrald Lo fall ln compeuuon. ?our need for soclal approval
underlles and supporLs fear of fallure.
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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WhaL happens when you wanL oLhers' approval, buL can'L geL lL? SLress! Many
people who need oLhers' approval Lo feel good abouL Lhemselves are prone Lo
pregame anxleLy.
kLGAML MIS1AkL #10:
A||ow|ng fear of fa||ure to be the top monvator
lear of fallure occurs when aLhleLes are mouvaLed by noL loslng or noL maklng
mlsLakes. 1he rooL causes are complex, buL fear of fallure usually sLarLs when
aLhleLes worry abouL Lhe poLenual consequences of fallure. 1here are several
secondary lssues relaLed Lo Lhls fear, lncludlng anxleLy, Lenslon, pregame
anxleLy, Lrylng Loo hard and lack of LrusL - [usL Lo menuon a few.
l work wlLh my sLudenLs every day on Lhese common menLal errors. 1he
ob[ecuve ls Lo undersLand how you mlghL be saboLaglng your performance
wlLh lneecuve amLudes or poor focus.
Copyright 2012 | Peak Performance Sports | www.peaksports.com 12
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
Success
is where
preparation
and
opportunity
meet
~Bobby Unser
?our menLal preparauon ls one aspecL of your performance you have LoLal
conLrol. uo noL leave menLal preparauon Lo chance or exLernal forces LhaL you
can'L conLrol, such as your opponenLs, Lhe condluons of Lhe course or Lrack,
weaLher condluons or Lhe level of omclaung.
Cnce you compleLe your physlcal Lralnlng, you wanL Lo enLer compeuuon wlLh
condence and focus. 8e proacuve and Lake personal responslblllLy for your
menLal game or mlndseL before every compeuuon!
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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1he 1op S|x Cb[ecnves of our
regame Menta| reparanon
ConslsLenL menLal preparauon leads Lo conslsLenL performance, Lhe hallmark
of champlon aLhleLes. ?our pregame warm up or rouune ls an excellenL ume
Lo lnLegraLe your menLal sLraLegles.
?ou should Lhlnk of your pregame rouune as your nal menLal Lune-up prlor Lo
compeuuon. lL has slx lmporLanL purposes: (1) Lo feel prepared, (2) Lo lnsull
condence, (3) Lo focus Lhe mlnd, (4) Lo prepare for adverslLy, (3) Lo have a
game plan, and (6) Lo enLer Lhe role of aLhleLe.
?our maln ob[ecuve of pregame menLal preparauon ls Lo achleve a focused,
condenL and Lrusung mlndseL prlor Lo compeuuon. 8elow are Lhe slx ma[or
ob[ecuves you'll wanL Lo accompllsh.
Copyright 2012 | Peak Performance Sports | www.peaksports.com 14
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
|1| 1o fee| prepared and ready
When you feel prepared, you feel more condenL. When you feel fully
prepared, you feel ready Lo play your besL Loo. LveryLhlng you do prlor Lo
compeuuon (pracuce, workouLs, assesslng Lhe compeuuon) helps you feel
ready Lo compeLe. Cf course, you have Lo puL ln Lhe ume Lo work on your skllls
prlor Lo compeuuon, buL Lhen you musL LrusL ln Lhe Lralnlng and pracuce you
have compleLed.
|2| 1o fee| conhdent |n one's sk|||s
Condence ls Lhe number one ob[ecuve of your menLal preparauon.
Condence wlLhouL sLrlcL expecLauons ls my formula for success." Condence
comes from many sources dependlng on each aLhleLe, lncludlng pracuce,
preparauon, game plans and Lhe pregame mlndseLs you brlng Lo Lhe game.
Condence ls a long-Lerm pro[ecL, and develops from years of pracuce and
play. MosL aLhleLes should have a good foundauon of condence - one based
Copyright 2012 | Peak Performance Sports | www.peaksports.com 15
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on pasL successes and pracuce. Powever, some aLhleLes doubL Lhemselves aL
Lhe worsL posslble ume - durlng Lhe pregame warm up. lor more lnformauon,
see 1he CondenL ALhleLe" Cu program aL eaksporLs.com.
|3| 1o focus on execunon
WhaL you focus on prlor Lo compeuuon ls crlucal Lo your menLal game
success. l Leach aLhleLes where Lo dlrecL Lhelr focus and how Lo lmprove Lhelr
refocuslng skllls when compeung.
?our concenLrauon or ablllLy Lo conLrol whaL you focus on may be Lhe slngle
mosL lmporLanL menLal sklll, second only Lo condence. lf you sLruggle wlLh
malnLalnlng your focus, you wlll make more menLal errors, geL dlsLracLed
easlly, and under perform. lf you can focus well whlle readlng Lhls book, you
llkely have Lhe power Lo concenLraLe even lf for shorL perlods of ume. 8uL
mosL aLhleLes do geL dlsLracLed aL umes, are unable Lo keep focused aL Lhe
Copyright 2012 | Peak Performance Sports | www.peaksports.com 16
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
The ideal
attitude is
to be
physically
loose and
mentally
tight
~Arthur Ashe
end of compeuuon, or someumes mlsplace Lhelr focus durlng compeuuon. lor
more lnformauon, see 1he locused ALhleLe" aL eaksporLs.com.
|4| 1o prepare to cope w|th advers|ty
l could probably wrlLe an enure book abouL Lhls oen overlooked componenL
of pregame menLal preparauon. WlLh experlence, aLhleLes learn how Lo cope
wlLh any adverslLy - wlLh slLuauons LhaL could cause Lhem Lo lose focus,
condence or composure.
lf you haven'L experlenced much adverslLy, you'll have Lo anuclpaLe Lhe
challenges LhaL mlghL aecL your mlndseL, and develop sLraLegles Lo cope wlLh
each. ?our goal ls Lo be prepared menLally for anyLhlng LhaL may happen ln
compeuuon, such as gemng a aL ure ln Lhe race, and be able Lo cope
eecuvely.
Copyright 2012 | Peak Performance Sports | www.peaksports.com 17
The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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|S| 1o have a game p|an or strategy
ln mosL Leam sporLs, coaches glve aLhleLes a game plan. Powever, aLhleLes
who paruclpaLe ln lndlvldual sporLs, such as runnlng, golf, Lennls and raclng,
musL develop Lhelr own plans and sLraLegles.
A game plan ls composed of sLraLegles and Lacucs deslgned Lo glve Lhe Leam
(or lndlvldual aLhleLe) Lhe besL chance of wlnnlng. A game plan usually
lncludes Lhe plays Lhe Leam mlghL selecL Lo run, Lhe sLraLegy a Lennls player
applles Lo beaL an opponenL based on hls sLrengLhs and Lhe opponenL's
weaknesses, or a baseball player's sLraLegy aL Lhe plaLe based on prevlous
experlence wlLh Lhe plLcher.
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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|6| 1o fu||y enter the ro|e of the ath|ete
l use Lhls phrase Lo help aLhleLes Lransluon beLween llfe and sporLs. l wanL my
sLudenLs Lo shelve any llfe challenges or hassles, and learn how Lo focus
auenuon fully on compeuuon.
1he warm up or pregame rouune ls a ume Lo begln focuslng on your sporL.
1hlnk of your rouune as a Lransluon from Lhe omce, school, or normal
acuvlues Lo compeung ln sporLs. Some aLhleLes are dlsLracLed abouL llfe lssues
when Lhey play sporLs, and Lhls aecLs Lhelr focus and performance. ?ou'll
wanL Lo use your pregame rouune Lo leL go of dally hassles, deadllnes and
chores - Lo become fully engaged ln your sporL.
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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Summary
?our pregame menLal preparauon ls paramounL Lo semng Lhe sLage for peak
performance. ?ou wanL Lo embrace pregame [luers as helpful Lo your performance.
Powever, lf posluve [luers Lurn lnLo anxleLy or apprehenslon abouL performance, you wlll
noL perform wlLh a free mlndseL or condenLly. ?ou musL be proacuve wlLh your menLal
preparauon and noL be wlshy-washy abouL a posluve pregame mlndseL. lf you wanL Lo
learn my Lop menLal sLraLegles for superlor pregame preparauon, l suggesL you look lnLo
our newesL program ln 1he CondenL ALhleLe Serles, !"# %#&'(#) *+"&#+#, * -./0'1 2&'3
456 789:'& ;#3+'& 26#8'6'953 Cu and workbook.
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The 10 Deadly Mistake Athletes Make With Their Pregame Mental Preparation :: Dr. Patrick Cohn
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Take the next step towards
PEAK PERFORMANCE!
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experlence and research ln a cumng-edge menLal Lralnlng sysLem for aLhleLes. Lach Cu and workbook program
lncludes Lwo power-packed Cus and a sLep-by-sLep workbook LhaL guldes you Lhrough 14 days of performance-
boosnng strateg|es. Learn Lhe secreL Lo sLaylng condenL, composed, relaxed, focused, and fearless ln pracuce and
compeuuon.
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